Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
STRENGTH AND CONDITIONING
10 min AMRAP
½ Kneeling press
Chainsaw row
R.TWIST
RDL
Front squat
A.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of:
100 Meter Farmer’s Carry (32/24 kg kettlebells)
10 Jumping Air Squats
10 Jumping Split Lunges
B.
12 Minutes of Partner-Assisted Quad and Calf Smashing
RPE 6/10
Metcon (No Measure)
HIGH SKILL CROSSFIT
For time:
Run 600 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 600 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 600 Meters
